5 Healthy Food Swaps

Cutting excess calories doesn't have to mean sacrificing flavor. Here are some easy substitutions that allow you to enjoy the same foods in a healthier version.

Starting with breakfast, quick breads and muffins are a great chance to cut fat and calories. A typical batch of muffins calls for ½ cup butter or margarine. That adds about 800 calories to the batch.

· Swapping out the entire amount of butter straight across for greek yogurt or applesauce saves 700 or 750 calories respectively. That means 60 less calories per muffin. It makes for a moister, cake-like consistency so it works well in quick breads, muffins and cakes. Beware of substituting in cookies as the consistency changes dramatically.

Perhaps pasta is on the menu for lunch. 1 cup regular pasta contains 200 calories and only 2 grams of fiber.

· Swapping it for whole grain pasta gives you the same amount of calories but increases the fiber to 6 grams.

· Substituting 1 cup spaghetti squash for 1 cup of pasta equals only 42 calories and 2 grams of fiber. So you could enjoy twice as much volume with half as many calories.

At the summer cookout there are many ways to cut calories by substitution. A hamburger patty (85% lean) provides 213 calories and 5 grams saturated fat.

· Substituting for a veggie means about 100 calories and only 1-2 grams saturated fat. That means a savings of over half the calories and fat.

· For the more adventurous swappers, try a 30 calorie grilled Portobello mushroom cap instead of a hamburger patty - sparing you 183 calories and all the fat.

The dip for the chips or veggies is an easy place to save calories. Swapping out low-fat mayo for regular mayo cuts the calories in half.

In a saucepan, whisk together the cocoa and sugar. Add the water and salt, whisking over medium heat until boiling. Boil for 2 minutes, then remove from heat and add the vanilla extract. Store in refrigerator.

KSL's public inspection files, including the Children's Television Programming Reports and the DTV Quarterly Activity Station Report, are available for viewing during regular office hours at the KSL Broadcast House.